If you want to build a strong AF backside, you’ve gotta incorporate the best butt exercises into your workout routine.
Of course, not only can the right moves help you score a sculpted booty, but strengthening your glutes also helps protect your lower back, which can be put at risk during ecercises like squats and deadlifts if your peach isn’t strong enough to handle the load. (This is especially true if you’re lifting heavy weights.) Plus, strong glutes can also make you a better runner—and even help you avoid knee injuries.
You don’t need any more convincing, do you? Didn’t think so. Here, I rounded up 15 of the best butt exercises worth adding to your lower-body days or string together as a DIY glutes workout.
To get the most out of them, though, you must, must, must be on top of your form. Even the best butt workouts won’t yield the results you want if you don’t move properly.
Throughout all of these moves, keep your ribcage in line with your pelvis—basically, do ~not~ flare out your ribs and over-arch your lower back. Tuck your pelvis in towards your belly button and pull your ribs down as if you’ve just taken a big, relaxing exhale. From there, tighten your core and you’re in the perfect position to really set your glutes on fire.
However you choose to put these butt exercises to work for you, they’ll help you build a stronger bum in no time.
Time: 15 minutes
Equipment: You can do all of these moves with just your bodyweight but if you want to keep challenging your bod, add a stability ball (or elevated surface, like a couch), resistance band (long or looped), and set of free weights in to the mix.
Good for: Glutes, butt muscles
Instructions: Choose at least three moves below. Perform 15 reps of each, then continue to the next exercise. Once you’ve completed all movements, rest for up to one minute. Then, repeat three times for four total rounds.
1. Walking Lunges
How to: Start standing with feet together holding a pair of weights at shoulder height, elbows bent in front of body. Step right foot forward and bend knees to lower down into a lunge, stopping when both legs form 90-degree angles. Press through right heel to stand and step left foot forward, lowering into a lunge. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
2. Stability Ball Hip Thrust
How to: Start with arms behind head (elbows wide), upper back pressed into stability ball (or elevated surface, like a couch), legs bent, feet flat on floor, and hips hovering above the floor. Lean back into stability ball and lift hips toward ceiling until thighs are parallel to mat. Return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
3. Single-Leg Deadlift
How to: Start standing on right leg with left leg slightly back behind body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at side. Engage abs and slowly lean forward, lifting left leg straight back behind body and lowering torso toward floor until both are parallel to ceiling and left hand is almost touching floor. Drive into right heel to return to start position. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
4. Supported Single-Leg Deadlift
How to: Start standing on left leg with a weight in right hand, arm extended straight and weight in front of thighs, palm facing toward body, left arm by side and right leg straight and a few feet behind body with heel high. Keep slight bend in left knee, then lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Drive into left heel to return to the standing position. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
5. Step Up
How to: Start standing facing a bench or stair, hands on waist and feet under hips. Step right foot onto bench or stair and pull left knee up toward chest. Reverse movement to return to start. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
6. Banded Lateral Step-Out Squat
How to: Start standingwith a resistance band wrapped around shins, feet under hips, with hands clasped in front of chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to starting position. Repeat on the other side. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
7. Banded Glute Bridge
How to: Wrap a resistance band around thighs then lie down with knees bent, feet flat on the floor, and arms by sides on floor. Engage core, then press into heels and squeeze glutes to raise your hips toward the ceiling—maintain tension on the band the whole time. Hold the position for a second before lowering to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
8. Isometric Glute Bridge
How to: Start lying on back with knees bent and feet flat on the floor, arms by sides on floor. Engage core, then press into heels and squeeze glutes to lift hips toward the ceiling. Maintain space between chin and chest and keep upper back on the ground. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
9. Glute Bridge March
How to: Start lying on back with knees bent and feet flat on the floor, hip-width apart. Engage core, then press into heels and squeeze glutes to raise hips until body forms a straight line from knees to shoulders. Lift right knee toward chest. Pause, then lower right foot. Repeat with the other leg. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
10. Stability Ball Bridge
How to: Start lying on back with arms by sides, legs bent to 90-degree angles (shins parallel to floor), and feet on stability ball (or elevated surface, like a couch). Push down into feet, upper back, and arms to lift hips off ground a few inches. Return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
11. Weighted Goodmorning
How to: Stand with feet shoulder-width apart. Hold two weights in hands, bend arms, and place them behind shoulders onto back. This is your start position. Keep knees slightly bent and torso straight, then slowly hinge forward from hips until upper body is parallel to the floor. Hold for a moment, then return to start. That’s one rep. Perform 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
12. Isometric Squat
How to: Start standing with feet shoulder-width apart and hands by sides. Push hips back and bend knees until thighs are nearly parallel to the ground bringing hands to clasp in front of chest. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
13. Dumbbell Donkey Kick
How to: Start on all fours with a dumbbell tucked in the crease of right leg. Keep that leg bent at a 90-degree angle and foot flexed, then press up through sole to kick leg straight up until knee is in line with hip and parallel to floor. Reverse the movement to return to start. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
14. Banded Leg Lift
How to: Get on hands and knees with a resistance band wrapped around thighs. Straighten left leg and raise it into the air until in-line with hips and parallel to floor, foot flexed. This is your starting position. Engage glutes to lift leg up a couple more inches, then lower back to hip height. That’s one rep. Perform 15 reps on each side, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
15. Isometric Lunge
How to: Stand up tall, then take a large step forward with your right foot, coming on to the ball of your left. Arms are by sides. This is your starting position From here, bend knees and lower body until knees are bent to 90-degree angles while bringing hands to clasp in front of chest. Hold for up to 30 seconds. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
16. Goblet Squat
How to: Stand with feet hip-width apart and hold a weight in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
17. Single-Leg Box Squat
How to: Start standing facing away from a box (or chair) with weight in left foot, right foot hovering, and arms at sides. Engage core, bend left knee, and push hips back to sink down into a single-leg squat until butt touches box, simultaneously extending arms out straight in front of body and right foot out slightly for balance. Once seat taps box, press through left foot to return to standing position. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
18. Jump Squat
How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back, and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
19. Staggered Stance Deadlift
How to: Start standing on left leg with right foot back slightly and right heel lifted. Hold a kettlebell or dumbbell in front of body. Push hips back and lower torso forward to 45-degree angle. Drive through left heel to reverse the movement to return to starting position. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
20. Curtsy Lunge
How to: Start standing tall with feet under hips and arms clasped in front of chest. Engage core, lift right foot off the floor and take a big step back and to the outside of left foot. Then, bend at knees until right knee taps floor behind left foot. Drive through feet to reverse the movement and return to start position. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
21. Lateral Lunge with Reach
How to: Stand with your feet wider than shoulder-width apart, hands at your side. With your right hand, reach down toward your foot, lowering your body until your left knee is bent 90 degrees. Immediately repeat on the other side. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
22. Standing Glute Kickback
How to: Stand with weight on right foot and left leg long behind body with toes pointed and resting on floor. Bend right knee slightly and hinge at hips to lower torso forward slightly. Clasp hands in front of body. This is your starting position. Then, engage through left glutes to kick straight left leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
23. Bird Dog
How to: Start on all fours in tabletop position with wrists under shoulders and knees under hips. Raise your left arm in front of you and right leg behind, forming a straight line from left hand to right foot. Hold for a second, then pull arm and leg in beneath torso so left elbow and right knee connect. Extend out long once more, then return to start. That’s one rep. Perform up to 15 reps on each side (just make sure you’re even), then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
24. Romanian Deadlift
How to: Start standing with feet hip-width apart, knees slightly bent, holding a pair of weights in front of thighs, palms facing body. Keeping knees slightly bent, press hips back as you hinge at the hips and lower the weights toward the floor. Squeeze glutes to return to standing. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
25. Deadlift to Squat Clean
How to: Start in a deep hinge position (hips back, knees slightly bent, and torso leaned forward almost parallel to floor), with hands gripping a kettlebell on floor between feet. Squeeze glutes and press hips forward to straighten legs and lift weight up keeping it close to shins. When bell reaches knees, bend elbows and pull it up to chest. Then, bend knees and sink hips back and down into a squat. Once thighs are about parallel with floor, press through feet to extend legs and return to standing position. That’s one rep. Perform up to 15 reps, then immediately continue on to your next exercise. (You’re doing at least three.) Once you’ve finished all of your movements, rest for up to one minute. Then, repeat three more times for four total rounds.
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